CrossFit Bruin – CrossFit

Warm-up (No Measure)

2 mins of easy jogging, biking, or rowing

12 jumping air squats

12 sit-ups or hollow rocks

12 ring rows

90 secs of jogging, biking or rowing (increase the pace)

10 jumping air squats

10 sit-ups or hollow rocks

10 ring rows

1 min of jogging, biking or rowing (increase the pace)

8 jumping air squats

8 sit-ups or hollow rocks

8 ring rows

30 secs of jogging, biking or rowing (increase the pace)

6 jumping air squats

6 sit-ups or hollow rocks

6 ring rows

Metcon (10 Rounds for calories)

Every 2 mins for 20 mins do:

6 Toes-to-bars

max rep Bike Calories, 12 secs